Comparing Nutrients in 1 pound Raspberries Puree VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberries Puree	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8.6% 249kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	79.6% 103g	130g per day for Men 19-50 years
Sugars	41% 29.8g	2% 1.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	20.6% 15g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	76.4% 29g	38g per day for Men 19-50 years
Protein	8.9% 5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	73.6% 66.2mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.4% 104mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39% 3.13mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raspberries Puree vs Boiled Kidney Beans:

• Raspberries Puree with Seeds have 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 12.2 times more Vitamin C and 25.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Raspberries Puree vs Boiled Kidney Beans:

• Raspberries Puree with Seeds have 1.6 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 4.6 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 1 pound:

• Raspberries Puree with Seeds have 1.9 times more Fat and 20.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Energy, 6.1 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Fiber and 7.9 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 1 lb.